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Exercises beyond bodybuilding to gain lean body mass

Exercises beyond bodybuilding to gain lean body mass

You want to gain muscle, but not Do you like bodybuilding? Calm, this is not the only way to achieve the much-desired hypertrophy.

To understand better which exercises promote the increase of lean mass, it is important to understand that the muscle basically consists of 2 types of fibers: type I and II. "The type I slow contraction fibers have a muscular resistance profile, which is why they act mainly in long-term exercises, while fast-twitch type II fibers have a fast and strong contraction profile," says physical educator Aline Chrispan, Amplo Motion's project coordinator.

The process of lean mass gain can happen by working both fibers, for which exercises are performed that aim to increase muscular endurance and / or muscular strength. "However, the expected aesthetic gain with lean mass gain is mainly related to rapid fiber hypertrophy," says Aline Chrispan.

The following are the main activities that can stimulate fast twitch fibers and contribute to the Muscle Gain:

Swimming

Swimming is a good alternative for gaining muscle mass, especially for sedentary people. "This is because in swimming a very large number of muscles are worked, but after a period of training in swimming it is important to do specific muscular training to obtain greater results in gaining muscle mass," explains physical educator Fernanda Andrade. > Some types of swimming can contribute even more to the gain of muscle mass. "The greater the amount of muscle involved, the greater the difficulty in performing. In this case, the butterfly swim is what most represents the use of force," says physical educator Aline Chrispan. Another alternative for gaining muscle mass is swimming with a strap, where the individual does not stop but with speed and strength in interval training.

Functional Exercises

Functional exercises involving strength are good options for gaining muscle. muscle mass. "An excellent functional training for this purpose is the plyometrics, exercises that seek maximum use of the muscles in rapid and explosive movements," says Fernanda Andrade. An example of plyometrics would be a sequence of movements in which the person makes a vertical jump followed by a squatting.

Exercises that use one's own body weight are also excellent alternatives. "Flexion of arms, barbell and squats are great muscular exercises," says Fernanda Andrade. Kettlebell

Kettlebell is an exercise created in Russia for physical training in the 18th century. It is a hollow ball of iron about 20 cm in diameter and which has a handle where it is insured. Their weight can vary from 4 to 48 kilos.

This activity contributes to the gain of muscle mass, since to maintain the posture during the activity all the muscles must be contracted. Thus, it helps to define the glutes, strengthen the abdominal and lumbar muscles, ensuring greater stability for the spine and arms. Half an hour of Kettlebell spends about 300 calories. Learn more about Kettlebell here.

Aerobics indicated

Some aerobic exercises contribute to gaining muscle mass. A good option to strengthen the lower limbs is the bicycle. This activity works great muscle groups of the legs and also stimulates the contraction of the abdomen, since it requires an upright posture of the user.

For the upper limbs good alternatives are rowing or canoeing. These activities strengthen the arms and also legs, buttocks, back and abdominals. "In speed races we have a very good muscle mass gain, sprinters like Usain Bolt are a great example of this," says Fernanda Andrade.Fights

Some fights also contribute to the gain of muscle mass. This is the case of jiu-jitsu, muay thai, boxing and taekwondo. These activities also contribute to intense caloric burning and weight loss, since they are aerobic. They also increase strength and improve the cardiorespiratory system.

Crossfit

Crossfit is a great way to gain lean mass. This is because he works several muscle groups in each exercise and uses only a few accessories to perform the movements rather than the weight machines. A crossfit workout is capable of burning from 800 to 1500 calories. See other benefits of this exercise here.


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